WOD:
A. 15 minutes to build up to a 1RM of the bear complex:
1 rep = 1 power clean to 1 front squat (or squat clean) to 1 shoulder to overhead to 1 back squat to 1 back rack shoulder to overhead
B. 2016 Master’s Qualifier Event 3:
15 minute AMRAP of:
55 double unders
15 chest to bar pull-ups (55 and over chin over bar pull-ups)
5 hang power cleans 155/105 (55-59 years old 135/95, 60+ 115/75)
C. Core and Shoulder Development:
1 minute high plank hold
1 minute low plank hold
1 minute left side plank hold
1 minute right side plank hold
CFHSV Running & Endurance WOD:
Wilma is one bad-to-tha-bone lady! Bringin’ the heat!
Wilma always working hard, and always so positive! Love her spirit!
Wilma will not be out worked!
Wilma! Always all smiles and always working so dang hard!!
Looking good Wilma! Your determination and hard work is infectious! Keep it up awesome lady! 🙂
Sweet Wilma! Always working hard!
Wilma is a joy and I’m always chasing her in WODs! She sets goals and pushes herself to achieve success! Always focused and on track!
Great athlete, great lady! Go Wilma!
135-185-205-225-245-255pr
5+8rx
Strong work Justin, good job on the PR! Wish I could have been there for the “Bear” complex.
Wilma! That’s one hard working lady.
A. 215
B. 6+66 Rx
A. 1 hang muscle clean to 1 strict press: built up to 115
B. 6+2, scaled DUs to 26 12″ step ups, 5 CTB and 5 chin over bar each round (Straight leg butterfly) and 95# hang muscle clean
A. 235 PR
B. 7+55 RX
A. 260
B. 6 + 62 rx
305
5+59
Home Gym:
A: The Bear Complex: 115-135-145-155-135(5, was smoked!) rested 5 min b/w sets. 155# = PR
B: Bent Over BB row: 155(10)-175(8)-185(6)-185(6)-185(6) + 20 push-ups after each set.